HealthyLife Articles

Tag: nutrition

Getting Your Kids To Eat Right

Children’s Health

Persuading your child to develop good eating habits can be a challenge. Here are some pointers.

* Start your child’s day with a good breakfast. Hot cereal is a better choice than over-sweetened breakfast foods that are heavily advertised to kids.

* Buy snacks that are low in fat, sugar, and salt. Fresh fruit, unbuttered popcorn, whole-grain muffins, juice, milk, and yogurt are tasty, nutritious foods that appeal to kids. Crackers with small amounts of peanut butter or cheese are also acceptable between-meal treats.

* Limit fast-food meals. A steady diet of fast-food menu items tends to be high in fat and generally doesn’t provide all the essential nutrients a child needs.

* Don’t punish or reward behavior with food. Punishing children by withholding food can deprive them of required nutrients. Rewarding them with food can encourage overeating and weight gain.

* Set a good example. Children can’t be expected to adopt good eating habits if parents don’t.

For nutrition-packed school lunches:

* Try sandwiches, using turkey, chicken, peanut butter with no added oil or sugar, and low-fat cheese or tuna fish instead of processed lunch meats.

* Pack finger foods like grapes, carrot sticks, celery stalks, and other fruit or crunchy vegetables instead of potato chips. Single-serving cans of fruit or applesauce are also handy ways to round out a lunch.

Beware of convenience foods that claim to be nutritious.

Here are some of the traps to look out for.

* Fruit drinks. Some contain only a small amount of fruit juice, but a lot of added sugar.

* Breakfast bars. These usually contain lots of sugar and very little in the way of nutrition.

* Pre-popped popcorn. Some popcorn products have a lot of oil, salt, and contain artificial coloring.

Teach Teens to Snack Wisely

Once kids reach their teens, they tend to eat what they want, when they want it. But these years of rapid growth and change call for added nutrients which might be lacking in diets that are hit-or-miss. And as their bones grow rapidly, teens need plenty of calcium. Adolescent girls need plenty of iron to offset iron lost due to menstrual flow. If the right foods are available, between-meal snacking can actually boost a teen’s intake of those critical nutrients.

* Leftovers, like chicken drumsticks, are high in iron and make good late-night snacks.

* Low-fat milk, yogurt, and cheese can provide needed calcium.

* Keep the kitchen stocked with whole wheat crackers, sliced watermelon, fruit salad, and other ready-to-eat alternatives to junk food.

* Encourage teens to invent their own, easy-to-eat snacks, like “ants on a log”-celery stalks stuffed with peanut butter and dotted with raisins.

Resources

ChooseMyPlate.gov

www.choosemyplate.gov/kids/index.html

© American Institute for Preventive Medicine

January 23, 2026
Apple Cider Vinegar: A Miracle Cure?

HEALTHY EATING

The belief that apple cider vinegar is a “cure-all” has been circulating in recent years on numerous websites and promoted by natural health groups. But, can it really cure diseases and keep you healthy?

Some say apple cider vinegar helps you lose weight, control blood sugar and improve digestion. Unfortunately, these health claims have not been proven by any valid research study. And, using it in place of medications or healthy lifestyle changes can be downright dangerous.

In addition, people with heartburn or gastroesophageal reflux disease (GERD) may find that vinegar actually makes their reflux worse. Drinking too much of it can also damage tooth enamel.

The bottom line: Most healthy people can enjoy apple cider vinegar in food without any problems. But, don’t use it, or any natural remedy, to cure diseases. Always ask your doctor before you try any natural remedy or supplement to be sure it’s safe for you.

© American Institute for Preventive Medicine

January 23, 2026
Eat Out, Eat Healthy: Here’s How

HEALTHY EATING

Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.

Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.

And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:

* Will allow you to make substitutions without hassle or extra cost

* Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying

Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:

*Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?

*Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.

*If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.

*Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.

*Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.

*Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.

*Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.

Source: American Diabetes Association

© American Institute for Preventive Medicine

January 23, 2026
Gluten-Free Diet Is Treatment, Not Trend

MEDICAL NEWS

You’d never suspect it from the growing number of gluten-free items on supermarket shelves, but only one in about every 133 people has celiac disease. This genetic autoimmune disorder causes the body to react negatively to the intake of gluten, a protein found in wheat, rye, barley, and their byproducts.

It is estimated that more than 80% of the Americans whose systems can’t tolerate gluten are either not diagnosed or misdiagnosed. And the average time a person waits for a correct diagnosis is more than 10 years. A prime reason is that the symptoms of gluten-related problems vary widely-from migraine headaches and diarrhea to joint pain and skin rashes-and are common to numerous other conditions and disorders.

When a person with celiac disease consumes gluten, the protein triggers an immune response that damages part of the small intestine called villi, which interferes with the absorption of nutrients from the food. This can cause malnutrition, trigger other health problems-among them cancer, osteoporosis, and infertility-and open the door to other autoimmune disorders.

“There’s greater awareness of celiac disease, we have better tests, and we know more about who should be screened, but we’re still seeing only the tip of the iceberg,” said Dr. Anca M. Safta, a gastroenterologist at Wake Forest Baptist Medical Center and director of its Gluten & Allergic Digestive Disorders Program.

A simple antibody blood test can screen for celiac disease. And because the disease is inherited, there’s also genetic testing. But while these tests can eliminate the possibility of celiac disease, they can’t confirm its presence. That usually has to be done with an endoscopic biopsy. This procedure examines the small intestine and removes tissue samples for analysis.

If the biopsy results are positive for celiac disease, the only way to repair existing damage to the small intestine and prevent reoccurrence is for the person to adopt a strict gluten-free diet.

That’s also the treatment for people with non-celiac gluten sensitivity. This has symptoms much like those of celiac disease but doesn’t cause the same intestinal damage and can’t be identified through blood or tissue testing.

Steering completely clear of gluten can be tricky. Gluten isn’t just in grain-based products such as bread, cereal, cookies, pastry, pasta, and beer. It also can be found in candy, ice cream, lunch meats, cooking oil, salad dressing, condiments, instant coffee, soup mixes, and a host of other processed foods. Vitamins, toothpaste, and lipstick can also contain gluten.

Gluten-free products are more plentiful than ever, but they’re also costly-nearly 250% more expensive than their conventional counterparts. And because even small amounts of gluten can produce negative effects, cross-contamination-when gluten-free foods come into contact with or are prepared with gluten products-is a threat, especially when eating outside the home.

Is going gluten-free good for everybody? In a word, no.

“It’s not necessarily a healthier diet if you don’t need it,” Dr. Safta said.

Any time you restrict your diet, you have a greater chance of not getting all the nutrients you need. You risk developing a nutrient or vitamin deficiency because gluten-free products aren’t fortified or enriched like most regular bread and cereal products are.

Going gluten-free is not the best way to shed excess pounds. Weight loss is generally due to eating fewer processed foods and more fruits and vegetables, not shunning gluten. And gluten-free foods can contain as many calories as standard products, or even more.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Own Smoothie

HEALTHY EATING

Don’t settle for a restaurant smoothie that likely has loads of added sugar and very little nutrition. Instead, use this formula to make your own smoothies at home. All you need is a blender or juicer and the fresh ingredients you enjoy. Have fun with it and try different ingredients each time until you discover your favorite recipe.

© American Institute for Preventive Medicine

January 23, 2026
So Do You Really Need That Vitamin?

MEDICAL NEWS

Before taking a daily vitamin or dietary supplement, you might want to think about what you’re really consuming, suggests a Kansas State University human nutritionist.

“Supplements are not regulated by the Food and Drug Administration like other drugs are regulated, which is something I think a lot of people don’t realize,” said Brian Lindshield, assistant professor of human nutrition.

Lindshield researches supplements to see if the ingredients listed on the label actually match what is found in the bottle. You don’t always get what you pay for and think you’re getting.

If you want to get the most accurate product, look for the bottles with the more descriptive labels. Also, paying a little extra will usually get you the ingredients you are seeking.

“You should probably avoid buying the cheapest supplement available because if the manufacturer is cutting corners to get the price really cheap, they probably are not using the same standards that the manufacturers of more expensive products are,” Lindshield said.

Another tip: Don’t expect supplements to make up for a poor diet. “Vitamins and minerals will prevent deficiency, but it’s not going to make up for a lot of the chronic disease risks that come with an unhealthy diet,” Lindshield said.

© American Institute for Preventive Medicine

January 23, 2026
Wash And Eat

HEALTHY EATING

Pesticides are compounds that help to protect crops from devastating pests and weeds. Whether conventional or organic, farmers safely and carefully use pesticides as necessary to control insects, weeds, and fungus (organic farming does permit the use of certain pesticides), says the International Food Information Council.

Pesticide residues are tiny amounts of chemicals that may remain on food from their application to crops while being grown on the farm. Some crops are less susceptible to pesticide residues, such as those with a husk (corn), shell (peanuts), or skin (bananas). However, even those without an outer layer are safe to eat, and simply washing raw fruits and vegetables before eating them removes most traces of pesticide residues.

© American Institute for Preventive Medicine

January 23, 2026
Make The Most Of Mealtime

Mature Health: Over Age 50

Mealtime is something to look forward to. But for some older adults, especially men living alone, preparing meals can be both awkward and troublesome. This can lead to the “tea and toast” syndrome of skipped or unbalanced meals. Hit-or-miss eating habits can, in turn, lead to loss of energy and malnutrition. Coupled with the fact that older adults often need more calcium than other folks (for strong bones), more fiber (to prevent constipation), and adequate supplies of other important dietary components, poor meal habits can directly affect your health.

Here are a few hints to make preparing meals and eating meals more pleasant and convenient.

* Make a list before you shop for food. Include fish, poultry, lean meats, nonfat dairy products, whole-grain breads and cereals, fresh fruits and vegetables.

* When you shop for meat or produce, ask a store clerk to cut or repackage large quantities into smaller single- or double-serving portions.

* Take advantage of salad bars in supermarkets. They’re a convenient way to incorporate fresh vegetables into your diet.

* Buy some back-up supplies of nutritious foods-like tuna canned in water or low-salt soups-for days when you don’t have the time or inclination to cook a full meal from scratch.

* Read labels. Avoid foods high in fat, salt, and sugar. These ingredients contribute to many of the chronic health problems that affect people after age 40.

* Prepare double portions of main dishes, so you can reheat leftovers a day or two later.

* Share shopping, meal preparation, and meals with a friend or neighbor.

© American Institute for Preventive Medicine

January 23, 2026
Arm Yourself With A Vegetable Scrubber

HEALTHY EATING

A University of Nebraska-Lincoln food safety specialist said it is important to properly wash fresh produce before eating to reduce harmful microorganisms that could cause foodborne illness.

Wash produce with running water and then let that water go down the drain. Do not just soak the produce, said Julie Albrecht, UNL Extension food safety specialist at the Institute of Agriculture and Natural Resources.

If there is something on the outside of a food, soaking it could allow the microorganisms to spread to other parts of the food or to other produce in the same sink. Running water washes the microorganisms down the drain.

“It’s really just about preventing cross contamination,” Albrecht said. “Always use a colander or strainer so the water goes through the produce instead of just letting produce sit in water.”

It is important to wash all fresh produce, even ones with rinds that are not eaten, Albrecht said. Bacteria could be living on the surface and then spread to the inside of the fruit when the rind is cut.

Scrub foods with tough surfaces, such as melons and potatoes, with a vegetable scrubber.

Immediately refrigerate fresh produce after cutting it. Most fruits and vegetables can be stored at 40ºF or below, which is cold enough to prevent microorganisms from growing.

“Once you cut something or peel it, keep it cold, refrigerate it. Do not let it sit out at room temperature because microorganisms grow best around temperatures of 80 to 100. Plus, your food will be crisper and of a better quality,” Albrecht said.

Leafy vegetables and tomatoes have been linked to foodborne illness outbreaks in recent years, so take extra care to wash them and keep them cold, Albrecht said.

Be sure to also wash hands, surfaces, and utensils before handling raw produce.

While shopping, only buy the best-looking produce that will stay fresh the longest. “Pick high-quality produce with no bumps or scratches at the peak of ripeness or maybe a little under ripe,” Albrecht said. “And make sure there is no mold, especially on berries.”

© American Institute for Preventive Medicine

January 23, 2026
Eat Right For Your Lifestyle

HEALTHY EATING

What’s your lifestyle? Busy parent, jet-setting exec, student, athlete, or vegetarian? Or some combination of these? Jim White, spokesperson for the Academy of Nutrition and Dietetics, says one size doesn’t fit all nutritional needs. You have flexibility in making healthy eating choices. He offers some suggestions:

*Career-minded.Busy work days. Business travel. Eating on the fly. Suggestions: Keep single-serve packages of crackers, fruit, peanut butter, low-sodium soup, and canned tuna in your desk. Tuck portable, nonperishable foods in your purse, briefcase, or backpack for a meal on the run. Try granola bars, peanut butter and crackers, fresh fruit, trail mix, and single-serve packs of whole-grain cereal or crackers.

*Athletes.Even for the casual workout. Your body needs fuel to function, so eat a light breakfast or snack before you exercise. Try low-fat yogurt, graham crackers with peanut butter, a banana, or cereal with low-fat milk. Before, during, and after exercise, replace fluids with plenty of water or a sports drink.

*Students.Ah, the fast-paced lifestyle on a low budget. Stock smart grab-and-go snacks that combine protein and carbs to fuel you, such as apples with peanut butter, carrots and hummus, hard cooked eggs and fruit, banana and yogurt, almonds with low-fat cheese or whole-grain cereal. In the cafeteria, choose the salad bar but go easy on cheese, bacon, high-calorie add-ons, and salad dressings.

*Families.Quick and nutritious can be done. Keep things simple. Build a collection of favorite recipes and choose ingredients that you can use in more than one meal. For example, cook extra grilled chicken for chicken salad or fajitas the next day.

*Vegetarians.You can include nutrient-rich beans in vegetarian chili, a hummus-filled pita sandwich, or veggie burger. Make popular items vegetarian, such as veggie pizza and pasta primavera.

© American Institute for Preventive Medicine

January 23, 2026